Limited spots remaining in Coach Kevin’s January/February Olympic Lifting Clinics!
These clinics are open to ALL levels of lifters and will be beneficial no matter how many years you have (or have not) been lifting. Class is limited to 10 MEMBERS, first come, first serve. 

Our first clinics will run from 11-12:30 pm as follows:
Sat Jan 21: Snatch
Sat Jan 28: Clean
Sat Feb 4: Split Jerk

The cost per session is $35. 
You can purchase your class(es) on Zen Planner, or email Coach Anastasia at [email protected] to get set up. 

Strength
Every 2:00, 5 Sets
1) 5 Strict Press (70-75%)
2) 5 Strict Press (75-80%)
3) 5 Strict Press (80-85%)
4) 8 Pause Strict Press (55-60%)
5) 8 Pause Strict Press (60-65%)

Conditioning
5 Rounds For Time:
20 Box Jumps (24/20)
20′ Handstand Walk after each round (FX: 3 Wall Walks) (RX+: 40′ Handstand Walk)
*14:00 Cap

Strength
Every 3:00, 5 Sets
1) 5 Front Squats (75-80%)
2-3) 5 Front Squat (80-85%)
4-5) 12 Front Squats (50-55%)

Conditioning
AMRAP 14 w/ Partner – Split Reps Any Way
30 Toes to Bar (FX: 20)
30 Dumbbell Hang Power Cleans (50/35) (FX: 35/20)
30 Dumbbell Front Rack Lunge (50/35) (FX: 35/20)
120 Double Unders (FX: 80)

*2 Dumbbells for Cleans and Lunges

Strength
In 12:00:
Build to Heavy Set of 5 Touch and Go Power Snatch

FX: Every 2:00, 6 Sets:
3 Power Snatch (70-75%)

Conditioning
5 Rounds of :40 on/:20 off
1) AMRAP Calorie Row
2) AMRAP Calorie Ski
3) AMRAP Calorie Bike
4) AMRAP Slam Balls (20/15) (FX: 15/10)

*Score is total reps

“12 Days of Christmas”
For Time:
1 Clean and Jerk (155/105) (FX: 135/95)
2 Ring Muscle Ups (FX: Chest to Bar Pull-Ups)
3 Handstand Pushups (4″ Deficit for Men) (FX: Handstand Push-Ups)
4 Front Squats (155/105) (FX: 135/95)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24) (FX: 24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
11 Shoulder to Overhead (155/105) (FX: 135/95)
12 Rope Climbs
*Compare to 12/15/21
*Complete the workout with the same structure as the song: 1 then 2,1, then 3,2,1, then 4,3,2,1, etc.

Shoulder Clinic with Dr. Stacy Snow, TODAY at 10:45 AM!

Join Dr. Stacy Snow TODAY immediately after the WOD to learn how to keep your shoulders healthy!
No need to reserve, just show up!

Conditioning
Every 2:00, 3 Rounds
1) 500/400m Ski (FX: 400/300m) (RX+: 550/450m)
2) 500/400m Row (FX: 400/300m) (RX+: 550/450m)
3) 80 Double Unders (FX: 60) (RX+: 100) + AMRAP Calorie BIke
4) Rest

Cooldown
2:00/2:00 Deep Hip Flexor Lunge
2:00 Saddle Pose
2:00/2:00 Pigeon Pose
2:00 Foam Roll Calves
2:00 Foam Roll Quads